The ancient Aztecs believed that eating amaranth could give them superpowers, and for good reason: This nutty-tasting grain is one
of the only non-meat sources of all nine essential amino acids, the building blocks of protein.

The body uses these amino acids to create muscle.

Plus, for about the same number of calories as brown rice, you get nearly double the protein and three times as much fiber.

Amaranth is also high in many nutrients that women need, like iron, zinc, and calcium.

Serving Tip: Amaranth isn't a true grain, but its tiny seeds cook into a fluffy pilaf or polenta-like porridge.

We'd recommend boiling 1 c. of amaranth with 1 3/4 c. water, covered, for about 9 minutes, or until water is absorbed.

Remove from heat and let sit for 10 minutes.

Add a little olive oil, minced parsley, and finely chopped sun-dried tomatoes.
(To make porridge, simmer for 20 minutes with 3 c. of water and a pinch of cinnamon.)

Popped amaranth also makes a satisfying low-calorie snack: Heat 2 Tbs. in a skillet over high temperature and stir until most of
the grains have popped into puffy kernels.

Season with sugar and cinnamon.

Been There: Almonds

Try This: Walnuts

Almonds are the ideal snack: They're portable, filling, and if you're tired of this old standby, throw some walnuts into the
rotation.

Though they do contain more fat per 1-oz. serving than almonds (18 grams versus 14), the majority of fat in walnuts is
omega-3 fatty acids.

They're one of the few plant-based sources of these healthy fats.

Most North Americans are deficient in omega-3s, which help protect against depression, Alzheimer's, and heart disease.

In fact, in 2004 the FDA allowed advertising stating that these nuts may reduce the risk of heart disease.

Walnuts are also high in sterols, plant compounds that inhibit the absorption of cholesterol.

Research shows that eating walnuts regularly can cause LDL ("bad" cholesterol) levels to drop by as much as 16 percent.

What's more, a recent study published in the Journal of the American College of Cardiology found that people who ate about
10 walnuts with a meal high in artery-clogging saturated fat experienced less harmful inflammation in their blood vessels than
those who didn’t have the nuts.

Serving Tip: Toasting walnuts brings out their flavor.

Place 1 oz. (about 7 nuts) on an ungreased sheet and bake at 350°F for
5 to 10 minutes, or cook in a heavy skillet over medium-high heat for 2 minutes.

Chop and toss into pancake or muffin batter, or sprinkle on top of a salad or lowfat yogurt.

Been There: Oranges

Try These: Kiwis

Proof that good things do come in small packages: When Rutgers University scientists analyzed 27 different fruits, they found that
kiwi fruit was the most nutritionally dense, meaning it had the highest concentration of vitamins and minerals per calorie.

Compared with an orange as an example, a large 56-calorie kiwi contains 20 percent more potassium.

And next to dark leafy greens, kiwis are one of the top sources of the antioxidant lutein, which is important for your vision and
heart health.

In fact, Norwegian researchers found that healthy adults who ate two kiwifruits a day for a month lowered their triglycerides,
blood fats that can lead to heart disease, by 15 percent.

Experts say that the effect may be due to the fruit's high levels of antioxidants.

Serving Tip: If peeling a kiwi seems like too much work, simply slice lengthwise into four wedges and eat it like an orange.

Since the skin is edible, you can also toss the entire fruit into the blender to add a little citrus flavor to a smoothie.

Store kiwis in the fridge away from apples and pears; these fruits emit ethylene gas, which can cause kiwis to go bad.

Been There: Chicken Breast

Try This: Pork Tenderloin

Still haven't embraced "the other white meat"?

Consider this: On average, pork today contains 40 percent less artery-clogging saturated fat and 24 percent less fat overall than
the pork of 15 years ago, reports a USDA study that examined nine different cuts.

Meanwhile, the amounts of vitamin-B6 and niacin in pork have risen.

That's because farmers have given pigs healthier feed over the past two decades.

The leanest variety?

Pork tenderloin, which rivals even skinless chicken breast in terms of calories and fat (101 calories and 3 g. of fat per 3 oz. of
pork versus 92 calories and 1 g. of fat in the same amount of chicken).

Serving Tip: Place a 1 1/2-lb. tenderloin in a large skillet over medium-high heat and sear each side until browned.

Spoon glaze over pork in a small roasting pan, and bake at 375°F for 20 minutes.

Any leftovers may be used for sandwiches: Spread whole-wheat bread with apple butter or apricot preserves and top with a few pieces
of pork, thinly sliced apples, and red leaf lettuce.

Been There: Green Tea

Try This: White Tea

These silvery, feathery leaves actually come from the same plant as green and black teas, but they're harvested earlier.

Green tea has grassy undertones, while the white variety has a sweeter, more delicate flavor.

But taste isn't the only reason to give white tea a try: According to a preliminary study done at the Linus Pauling Institute at
Oregon State University, it may be more powerful than green tea in protecting against cancer.

Other research suggests that it may also fight germs that lead to viruses and infections.

Serving Tip: Although there are white tea bags and drinks on the market, we'd recommend buying loose leaves.

The leaves are less processed, so it's healthier.

Steep them in water that's hot but not quite boiling for about 2 minutes.

Been There: Salmon

Try This: Mackerel

You choose salmon because this super food is high in omega-3 fatty acids.

But did you know that mackerel contains even more of these healthy fats?

Another bonus of choosing this fish, is that it's low in contaminants like mercury and pesticides.

The Environmental Defense listed Atlantic mackerel as one of its top seafood choices for health and environmental reasons.
(Because these fish are a fast-growing species, they're not at risk of extinction like many other types.)

If you prefer fillets, the Atlantic kind has firm, white flesh.

The oilier Pacific variety, usually found in cans, has a flavor that's similar to canned salmon.

Or whip up some mackerel burgers by combining it with crushed whole-wheat crackers, an egg, and seasoning; cook in a skillet over
medium-high heat.

You can substitute Atlantic mackerel fillets for any recipe using white fish, like mahi-mahi or sea bass.

Been There: Spinach

Go For This: Swiss Chard

Swiss chard has a flavor similar to spinach, but with the crunchiness and bite of beet greens.

Like spinach, it's low in calories (7 per c.) and contains vision-protecting lutein, vitamin-A, and beta-carotene.

But Swiss chard has more than twice the amount of vitamin-K.

In fact, just 1 c. provides nearly 300 micrograms, or more than three times the recommended daily dose for the nutrient.

Foods high in this bone-building vitamin are especially important for women: One study published in the American Journal of
Clinical Nutrition found that women who consumed more than 109 micrograms of vitamin-K a day were nearly a third less likely
to suffer from a hip fracture later in life than those who got less.

Serving Tip: Make a healthy omelet using Swiss chard: In a large skillet, sauté 1 c. of
the greens in 1 Tbs. olive oil and a little garlic; set aside.

Pour 4 egg whites into a pan.

Cook for about a minute, and spoon the Swiss chard mixture into the center.

Fold over, heat through, and serve.

...unfortunately, that's all the time we have for today.

We hope this information helps and you found some value in this edition!

in a while, you’ll want to check out some of our new, updated and informative articles!

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